Low FODMAP Recipes in Under 25 Minutes

In a hurry but don’t want to end up with a funny tummy? Adjusting to a low FODMAP – a well-researched way of eating which can be successful in reducing symptoms of IBS – isn’t easy at first. However, once you’ve mastered the art of food no go’s (see you later gluten!) you’ll be rustling up low-FODMAP banquets before you can say ‘I feel fantastic!’

However, after a long day at work, we know the last thing any of us want to do is slave away in the kitchen; we need quick, easy, tasty and, most importantly, food intolerant friendly feasts.

Below are some of the YorkTest team’s favourite recipes you can cook at home in under 25 minutes – perfect as a quick dinner during the working week, or as a lazy weekend lunch.

Delicious Tomato and Pesto Flatbread

Time taken: 20 Minutes

Ingredients (Serves 2):

1 Gluten Free Flatbread

2 tsp dried oregano

1 tsp chilli flakes

3 tbsp. pesto

1 large tomato

1 tsp. balsamic vinegar

100g Parmesan cheese, grated (optional)

Handful of fresh basil, torn

Rocket leaves

Black pepper, to taste

Method:

1. Preheat oven to 200°C2. Place flatbread in oven until warmed through – about 5 minutes.3. Whilst flatbread is warming, dice the tomato.4. Remove flatbread from oven, and spread with pesto and crushed garlic.5. Evenly sprinkle dried oregano over the pesto and garlic mix.6. Add diced tomato.7. Place in oven for 10 minutes, until tomato is soft.8. Sprinkle over parmesan, chilli flakes, torn basil, rocket leaves and olives (if using).9. Drizzle with balsamic, cut into pieces, and serve.

Easy Prawn Pad Thai

Time taken: 20 Minutes

Ingredients (Serves 4):

250g flat rice noodles

2 tbsp. sesame oil

2 eggs, beaten

5 tbsp. pad Thai paste

250g fresh prawns

4 spring onions, finely sliced (green tops only)

100g beansprouts

2 tbsp. peanuts

Fresh lime, to serve

Coriander, finely chopped

Method:

1. Place noodles in a large bowl, and cover with freshly boiled water. Leave to stand for 10 minutes. Drain.2. Place a wok or large frying pan on a high heat and add 1tbsp sesame oil.3. Add noodles, and a small amount of water. Stir fry until they start to dry out a little.4. Add sauce to noodles, and stir fry for a few minutes until the noodles are cooked through (they should be firm, and slightly chewy).5. Push noodles to one side of the wok, and add in in rest of oil and prawns. Stir fry for 1-2 minutes.6. Push prawns to one side, then add egg. Scramble.7. Mix all ingredients in the wok together, and add beansprouts, peanuts, and tops of spring onions.8. Stir fry all ingredients for around 2 minutes.9. Transfer into bowls, and top with coriander. Serve with a wedge of lime for people to squeeze as they wish.

Creamy Coconut Chicken Linguine

Time taken: 20 Minutes

Ingredients (Serves 3):

30g sliced almonds, toasted

2 tbsp. olive oil

100g spring onion, shredded (greens tops only)

350g cooked chicken, shredded

3-4 tbsp. pesto

400ml coconut milk

Dash of white wine (optional)

300g gluten free linguini

Handful fresh basil, torn

Method:

1. Add olive oil to a shallow frying pan, and place on a medium heat.2. Add the shredded green tops of spring onion and chicken to the garlic infused oil. Cook for a few minutes until the greens have wilted and the chicken is lightly browned.3. Add white wine, if using, and let simmer for a few minutes to reduce.4. Add in coconut milk and pesto, and turn heat down to a simmer.5. Whilst the sauce is simmering, cook the linguini according to packet instructions.6. Drain pasta, and add to sauce.7. Serve, topped with almonds and torn basil.

When you’re tired out from a long day, and you’re struggling to think of quick, tasty, and food intolerant friendly meals to make, just take some inspiration from the ideas above. We guarantee you’ll have a stress free meal on the table in no time.

Suffer from IBS and want some more advice on optimising your diet? With our IBS Diet Programme, you can receive personally tailored advice to help you start eating and enjoying the foods that are right for you.

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*YorkTest define food intolerance as a food-specific IgG reaction. Our information is intended to provide nutritional advice for dietary optimisation. YorkTest do not claim to treat or cure symptoms and recommend that you discuss any medical concerns you have with a healthcare provider before undertaking a YorkTest programme.